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Pan-Seared Mediterranean Cod in Tomato Basil Sauce

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Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a vibrant, wholesome dish featuring tender white fish and a rich, herbed tomato sauce. Simple yet elegant, it’s perfect for both weeknight dinners and entertaining.

  • Author: Sophia
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings
  • Category: Main Dish
  • Method: Pan-Seared
  • Cuisine: Mediterranean
  • Diet: Halal

Ingredients

  • 4 cod fillets (about 150 g / 5 oz each)
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon paprika
  • 2 tablespoons olive oil
  • 1 tablespoon olive oil (for sauce)
  • 1 small onion, finely chopped (about 100 g)
  • 3 cloves garlic, minced
  • 400 g canned crushed tomatoes
  • 1 tablespoon tomato paste
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon chili flakes (optional)
  • 1/2 teaspoon salt, or to taste
  • 1/4 teaspoon black pepper
  • 1/4 cup fresh basil leaves, chopped
  • 1 tablespoon fresh lemon juice

Instructions

  1. Pat cod fillets dry and season with salt, pepper, and paprika.
  2. Heat 2 tablespoons olive oil in a large skillet over medium-high heat.
  3. Sear cod for 3–4 minutes per side until golden and cooked through. Remove and set aside.
  4. In the same skillet, reduce heat to medium. Add 1 tablespoon olive oil and chopped onion. Cook for 3–4 minutes until soft.
  5. Add garlic and cook for 30 seconds until fragrant.
  6. Stir in crushed tomatoes, tomato paste, oregano, thyme, chili flakes (if using), salt, and pepper.
  7. Simmer sauce for 8–10 minutes to thicken and develop flavor.
  8. Stir in fresh basil and lemon juice.
  9. Return cod to skillet and spoon sauce over fillets. Simmer 2–3 minutes to heat through.
  10. Serve hot, garnished with extra basil if desired.

Notes

  • Add olives or capers for extra Mediterranean flavor.
  • Use haddock or sea bass if cod is unavailable.
  • The sauce can be made ahead; cook fish fresh for best texture.
  • Serve with crusty bread, rice, or couscous to soak up the sauce.
  • Control spice by adjusting chili flakes to taste.

Nutrition

Find it online: https://savorymomskitchen.com/pan-seared-mediterranean-cod-in-tomato-basil-sauce/